Chair Weights Steps to a Healthier/Stronger You Why Weight Lift? - PowerPoint PPT Presentation

Chair Weights Steps to a Healthier/Stronger You

Why Weight Lift?  Strong Healthy Bones  Improved Balance  Osteoporosis  Core work, stability ball  Stress fractures  Makes ADL’s Easier  Increased Metabolism  Increase lean body mass  Confidence Booster  Weight management

Equipment Used Arm/Leg Hand Weights Resistance Bands Weighted Straps Swiss Ball Medicine Ball

Special Considerations  Past injuries, orthopedic issues, etc.?  Time limitations?  What are your goals from lifting weights?

Strength Program Guidelines for Older Adults  Work all of the Major Muscle Groups  Work opposing muscle groups  Low-Moderate resistance loads  Increase Repetitions first  Second increase weight  Proper Breathing Technique and Lifting Form

Strength Program Guidelines for Older Adults  10-15 repetitions /exercise  2-3 sets / exercise  Brief Rest period  30-60 seconds  2-3 days /week

Strength Program Guidelines for Older Adults  RPE Scale  Perform through Full Range of Motion  Terminate Exercise :  Chest pain  Dizziness  Faintness  Any adverse signs or symptoms

FITT Principle  T ime:  F requency:  Time Spent during repetitions  Number of days a week  Total Time During Workout  Number of reps/sets  T ype:  I ntensity:  Mix up your workout:  Increase Weight variety is Key!  Increase Repetitions  Hit The Major muscles  Time spent during reps  Cardio, balance, Flexibility

The Legs  Quadriceps  Sit & Stands (Squats)  Wall Squats  Stability Ball Squats  Clam  Quadriceps Contractions  Knee Extensions

The Legs  Hamstrings  Isometric Hamstring Activators  Leg Curls  Toe Touches

The Legs  Calf  Seated Heel Raises  Seated Shin Strengtheners

The Arms  Biceps  Bicep curls  Hammer Curl

The Arms  Triceps  Triceps Overhead Extensions  Triceps Kickbacks

The Arms  Shoulders  Shoulder press  Lateral Raises  Chest Fly  Rotator Cuff  Frontal Raises

The Chest  Chest Fly  Swiss Ball Chest Press

The Back  Upper Back • Mid-Back  Upright Row  Lawn Mower Pulls  Lower Back  Bent over Row

The Abdomen  Seated Bicycle Crunch  Russian Twist  Side Bend

How to fit it in  Expensive weights/equipment?  Start out with household items: • Water bottles • Soup cans • Other Jars/Containers  Work out With a Partner  Stay motivated  During the TV Commercials

Where to get started?  Your house  With a Friend  Strong Seniors Program  http://www.getactivelacrosse.org/be-active/strong-seniors/  La Crosse Exercise and Health Program (LEHP)  608-785-8683  Other Health/Fitness centers in the La Crosse area

QUESTIONS? All It Takes Is Hard Work & Determination